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Exercise: How To Make It Stick! Paige Shouse ACSM-HFS, CWPC February 13 th , 2013

Exercise: How To Make It Stick! Paige Shouse ACSM-HFS, CWPC February 13 th , 2013. Objectives. Review physical activity statistics Discuss barriers to exercising Six ways to make exercise a part of your life How to get started with a program that works for you. Did you know….

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Exercise: How To Make It Stick! Paige Shouse ACSM-HFS, CWPC February 13 th , 2013

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  1. Exercise: How To Make It Stick!Paige Shouse ACSM-HFS, CWPCFebruary 13th, 2013

  2. Objectives Review physical activity statistics Discuss barriers to exercising Six ways to make exercise a part of your life How to get started with a program that works for you

  3. Did you know… • ______ % of people who start an exercise program abandon it within 3-6 months. 50%

  4. Did you know… • ______ out of 10 Americans do not exercise regularly. 7

  5. Did you know… • In the US, how many deaths are attributed to a lack of physical activity every year? These deaths are thought to be caused by heart disease, stroke, diabetes and other conditions. 300,000

  6. Did you know… • How many minutes of exercise would you need to add 3 years to your life while decreasing your risk of cancer by 50%? 15 minutes per day

  7. 2008 Estimates of the Percentage of Adults Who ArePhysically Inactive

  8. What’s the problem? • What We Know vs. What We Do • Information and education vs. behavior modification and environmental change • 6 months to change habits Benefits of Exercise

  9. Overcoming the Objections

  10. Overcoming the Objections

  11. Overcoming the Objections

  12. Overcoming the Objections

  13. Overcoming the Objections I don’t have time. I’m too tired. It’s too hard. I can’t afford it. It’s not working. It’s boring. I’m too fat. I hate sweating. It’s too hot. It’s too cold. What’s the point? I don’t know what to do… LET GO OF THE EXCUSES.

  14. Six Ways to Make Exercise Stick Make it a PRIORITY and hold yourself ACCOUNTABLE. Identify “why” you are doing this plan and be motivated by those personal reasons Capitalize on your “a-ha” moment! Mindset is much of the battle. This article pinpoints that self-efficacy is the #1 reason why we don’t exercise. Give yourself daily pep talks! Share your goals. Write them out for yourself and/or share with others. If other people are watching our behavior tends to improve. Find someone you know (coworker, friend, family member) who exercises consistently and ask them for tips and ideas, or even to join in with them. Change your social norm by getting your family involved. Find ways to spend time with close friends or family while being active, it benefits everyone!

  15. Six Ways to Make Exercise Stick • 2. Make a PLAN. • Be SPECIFIC and be prepared • Time, Type, Location, Duration, Equipment • Carve out time & plan ahead • Treat your workout plan as an appointment • Find your finest hour : Pick the time of day that you are most suited to • Identify barriers and “work-arounds” • Formulate a backup plan. If you can’t get to the gym in time, walking around the neighborhood could be your back up plan

  16. Six Ways to Make Exercise Stick • 3. Set REASONABLE goals. • Start small • Celebrate small accomplishments to foster encouragement • Start where you are • Find a routine that appeals to you • Adopt a three day standard OR • Shoot for every day (habit) • Save a workout for the weekend

  17. Six Ways to Make Exercise Stick • 4. Focus on the HABIT. • Our behaviors are 99% habit • When trying to create a new habit • Tie it to an “anchor” • Start with something easy • Celebrate after every execution • Use visuals • Be flexible

  18. Six Ways to Make Exercise Stick • 5. REWARD yourself • Reinforce the positive behavior • Treat yourself • Begin to identify natural rewards

  19. Six Ways to Make Exercise Stick • 6. Find an activity you ENJOY. The Fun Theory • Consider the things you enjoy, but give all activities a fair shot • Scan the community for events and programs you find interesting and exciting • Don’t make exercise a punishment • Learn something new

  20. Activity Pyramid Source: Activity Pyramid

  21. Exercise = NOT one-size-fits-all Critical Considerations: • Role • Schedule • Responsibilities • Environment • Social Support • Options for fitness

  22. Six Ways to Make Exercise Stick When beginning a new workout plan, ask yourself these questions: What is my favorite exercise? 2. Would I rather workout alone, with one or two people, or in a group setting? 3. Do I like high intensity for a short time or low intensity for a longer time? 4. Do I prefer mornings, lunchtime, or evenings? 5. Would I rather workout indoors or outdoors? 6. What motivates me? 7. How will you track your progress? 8. How will you reward yourself? 9. Who/what will hold you accountable? 10. When will you start?

  23. Templates for getting started • Strength Training Template • Couch to 5k Template • Flexibility Workout Template

  24. Questions? Paige.shouse@baylorhealth.edu

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